Lactate Threshold, VO2 Max, Tempo, Easy?

Question

A common measure of how one should describe these types of workouts is by pace, (5k pace or 1 mile pace, etc...) However, I am more concerned with measuring these as a percent of heart rate max. I do alot of HIIT workouts varying from 400m repeats to 1 mile repeats, but from all the reading I've been doing, it seems that the latter help more with lactate threshold than and to a lesser degree vo2 max, whereas it's vice versa for the former.

Assume my heart rate max is 200 bpm, what should be the target heart rates on each of the aforementioned workouts? What is easy? I feel like I am conditioned enough that 130-140 bpm does nothing for me on a supposed 'easy' day.

Answer 1

Your training should consist of runs that provide stress, strength-building, and adaptation from long aerobic work-outs. Running at a pace that's 60% or less of your MHR is probably not going to improve your running performance much.

Mile repeats are a great way to get your legs and body used to running at a race pace for a longer race, like a marathon. it teaches your legs to handle that influx of lactate acid that you're likely to see build up in the latter stages of the race.

The long runs strengthen your heart, lungs, and help you adapt to a long aerobic workouts, thereby lowering your resting HR and lactate threshold.

Aside from my long run & intervals, most of my weekly workouts are in the 80-85% MHR range, but everyone's different. Figure your MHR is equal to 220-age.

VO2 Max is the measure of milliliters oxygen used per kg of weight. As the above workouts strengthen your lungs and heart, your body will need less oxygen and less heart beats to do the same amount of work. This adaptation of getting stronger only happens when you stress your body...then rest your body. So if you're trying to come up with the right mix of workouts to get the maximum benefit, experiment with a mixture of workouts that includes 1-2 days rest per week; one day of intervals or tempo per week; one long run a week (or every other week if over 2+ hours); and 3-4 comfortable-pace runs. If you can easily hold a conversation...you may be going too slow...if you can't talk at all...you're probably going too fast (It was also no accident that I listed "rest" first...don't cram too much in...or risk an injury which is no fun).

Everyone is different when it comes to HR, VO2 Max, and lactate threshold...so you'll need to factor in your own best judegment. See the link below for more tips. I hope that helped.

- Mike